Fitness

Legilicious!

Maintaining strong defined legs can be a challenge during the cold winter months. With spring here we also want to look our best. And strong shapely legs can make us look and feel good.

If you’re planning on showing off well defined legs this season, these exercises combined with regular cardio workouts will add appeal to those legs.

Before doing any of these exercises, please consult a physician.

Lunges

Works the gluteus, quadriceps, and hamstrings. Like squats, this is a compound exercise which works the leg muscles extensively.

In the starting position you stand upright, hands on hips. Step forward into a deep stretch, but step out laterally about a foot outwards. This gives you more lateral stability. A little trick to remember here is to draw an imaginary line from the tip of your toe to the ceiling. When lunging into position, get a deep stretch in the gluteus, but do not let your forward knee go past that line. If you do, you put too much pressure on the knee and take tension off the muscles where you are trying to keep the tension. Ideally, the lower leg should be perpendicular to the floor.

When stepping up, try to use the forward leg to lift you to the upright position as much as possible, rather than springing off with your back foot. Naturally you will need to spring off the back foot a little, just don't do it so much that you cheat your legs.

Remember to concentrate on your form and the target muscle group throughout the exercise. Do not turn the knee in our out. Keep it straight and pointing forward.

Calf Raises

This exercise works the upper calf muscles. Make sure to keep the movement controlled.

Stand erect with your knees locked or close to locked. Remember to keep your back straight and head up throughout the exercise.

1. Put the balls of your feet on the edge of a 4-6 inch block or standing on some stairs. Your toes should be pointed forward at least 2 inches off the floor.

2. Lower your heels as far as possible or until you feel a good stretch in the calf muscles.

3. Raise your heels and stand as tall as possible. Make sure your calves are doing all the work and hold the contraction for a few seconds.

4. Do not bounce. Keep your legs straight and your knees and hips locked.

5. Repeat the motion.

If you have problems keeping your balance hold onto a chair or a wall.

To make it harder, work one leg at a time, stay up for longer periods of time, or hold weights in your hands.

You can also repeat the exercise with knees turned in and then again with knees turned out to work the inner and outer calf muscles.

Do this exercise daily for quicker results. Always remember to stretch before and after the exercise to avoid any injuries.

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